What Do You Know About the 'Choose My Plate' Eating Plan?

The federal government's personalized food plan – called Choose My Plate – is the latest version of a guide to good
nutrition that started years ago with the Four Food Groups. Find out how much you know about the current dietary guidelines.

1. The Dietary Guidelines for Americans were developed to make people aware of the food groups that make up a healthy diet.
Which of these organizations developed the guidelines?

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The USDA first developed the Four Food Groups, followed by the Food
Pyramid in the 1990s. The current guidelines, last updated in 2015, are easier to follow than either of these earlier concepts and can be found at ChooseMyPlate.gov, a website
maintained by the USDA.

Research has shown that eating a variety of healthy foods may help protect
against heart disease and some cancers. Healthy eating also means including a variety of foods in your diet and watching portion sizes.

3. Most of your daily food calories should come from which of these groups?

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At least half of your grains (cereal, bread, rice, and pasta) should be whole
grains. The amount of grains you should have each day depends on your age, gender, and how active you are. A 30-year-old woman who gets 30 to 60 minutes of
exercise a day should consume 6 ounces of grains daily. A man of the same age and activity level should consume 9 ounces of grains daily.

A. Meat and meat alternativesB. VegetablesC. FruitsD. Grains

4. The amount of milk and other dairy products recommended is listed in cups in the dietary guidelines. Which of these equals one
cup in the milk group?

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It's important to know what constitutes a cup (or an ounce for grains and
meats) to ensure that you get the recommended amount of each food group. Fruits and vegetable amounts are also given as cups in the guidelines.

The dietary guidelines say that a 2,000-calorie diet should include 2½ cups of
vegetables. A person who should consume more calories or fewer calories would need a different amount. Your diet should include dark green leafy vegetables, orange
and red vegetables, dry peas and beans, starchy vegetables, and "other" vegetables such as asparagus, cabbage, mushrooms, and zucchini.

A. 1B. 2C. 2 to 3D. 4 or more

6. Which of these represents one cup from the vegetable group?

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You can buy vegetables raw, canned, or frozen—all have the same nutrients.
When cooking vegetables, be sure to steam or microwave them. Overcooking vegetables can decrease their nutritive value. Also, rinse canned vegetables to decrease the
sodium content. Because raw leafy vegetables take up a larger volume, you can eat twice as much of them to count as 1 serving.

8. The amount of oil you are allowed each day depends on your age, gender, and amount of physical activity you get. Which of
these foods is naturally high in oil?

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Oils found in fruits, vegetables, and nuts are an essential source of nutrients, including essential fatty acids and vitamins. Because this food group is dense in calories, however, you should keep your portions
small.